A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms.

Muscle group: Biceps


Place a padded arm curl bench in front of a cable machine.

Attach a short bar to the bottom pulley.

Rest your arms against the bench and extend them fully.

With a narrow grip (6 inches) grasp the bar underhand (palms facing up) and pull it towards your head.

Pause for a moment and then lower the bar back to starting position.


Perform this exercise in a slow controlled manner for best results.

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